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Both simple and complex carbohydrates are an important part of your
diet. They are the fuel from which the human body derives most of
its energy. At least half of the calories consumed should come from
carbohydrates, especially complex carbohydrates like rice. Sugars,
starch, and fiber are forms of carbohydrates.
Simple carbohydrates are sugars, which include glucose, fructose,
lactose, and sucrose. Complex carbohydrates, which are actually
large chains of glucose molecules, consist primarily of starches
and fiber. Starch is the storage form of carbohydrates in plants;
the storage form in humans is glycogen.
Rice contains a very high percentage of carbohydrates (ranging
from 23.3 to 25.5 grams per 100 grams of cooked rice). As a matter
of fact, 90% of the calories in rice come from carbohydrates. Rice,
a complex carbohydrate food, provides more vitamins, minerals, and
fiber than simple carbohydrate foods.
One-half cup cooked white rice provides 0.03 grams of dietary fiber.
One-half cup cooked brown rice provides 1.6 grams of dietary fiber.
Dietary proteins provide amino acids to build and maintain tissues,
and to form enzymes, some hormones, and antibodies. Proteins function
in some body regulating processes and are a source of energy.
Proteins, unique among the energy nutrients because they contain
nitrogen, are composed of amino acid units that are linked in chains.
Essential amino acids cannot be manufactured by the body; therefore,
they must be provided by dietary protein. All of the eight amino
acids must be present at the same time and in the right proportion
in order for protein to be synthesized. The protein in rice is well
balanced because all eight amino acids are present and in proper
proportion. Therefore, rice is a unique cereal grain. The protein
content of rice, while limited (ranging from 2.0 to 2.5 mg. per
1/2 cup of cooked rice), is considered one of the highest quality
proteins to that provided by other cereal grains.
Biological value is a measure of protein quality, assessed by determining
the extent to which a given protein supports nitrogen retention.
The most perfect protein by this standard is egg protein (biological
value 100); this has been designated the reference protein by the
Food and Agriculture Organization of the United Nations. Rice protein
has a biological value of 86. Fish fillet protein has a biological
value of 75-90. Corn protein has a biological value of 40. Generally,
a biological value of 70 or above indicates acceptable quality.
Rice contains only a trace of fat (ranging from 0.2 grams for 1/2
cup cooked white rice to 0.9 grams per 100 grams for 1/2 cup cooked
brown rice).
Fat is the most concentrated source of food energy. In addition
to providing energy, fat aids in the absorption of fat-soluble vitamins.
Fatty acids are the basic chemical units in fat. All fatty acids
needed by the body can be synthesized from carbohydrates, fats,
or proteins, except one--linoleic acid. Linoleic acid accounts for
30% of the total amount of fatty acids in rice.
Most of the rice consumed in the U.S. is enriched. Rice naturally
contains thiamin, niacin, and iron. However, during the milling
or polishing process, the quantities of these nutrients are reduced.
To bring the nutritional value of the milled product up to that
of whole grain (brown) rice it is enriched with thiamin, niacin,
and iron.
The enrichment mixture is applied to rice as a coating. Therefore,
it is recommended that rice not be rinsed before or after cooking
and not be cooked in excessive amounts of water and then drained.
The enrichment and other water soluble vitamins and minerals would
be lost.
Thiamin (Vitamin B-1) functions as part of a coenzyme involved in
the breakdown of glucose to yield energy. Adequate functioning of
thiamin maintains healthy brain and nerve cells, healthy heart functions,
a normal appetite, and a good mental outlook. Because thiamin cannot
be stored in the body, thiamin-containing foods should be included
in the daily diet. Including whole-grain or enriched breads and
cereals is the most effective strategy for obtaining thiamin.
Niacin is also required for the breakdown of glucose for energy
production. Niacin is essential for healthy skin and normal functioning
of the digestive and nervous systems.
Most of the iron in the human body is present in hemoglobin, a protein
that consists of an iron-containing compound, heme, attached to
a protein, globin. Hemoglobin carries oxygen to the tissues so that
oxidation reactions can take place in the cells. Iron is also a
constituent of many enzymes that are required for the breakdown
of glucose and fatty acids for energy.
Rice contains a small amount of riboflavin (Vitamin B-2), which
is metabolically essential for energy production and maintenance
of skin and eye tissues.
Rice provides a trace of calcium, which helps build bones and teeth
and regulates body processes.
Phosphorus is very important for building bones and teeth and has
a critical role in metabolism.
Potassium is essential for synthesis of proteins, for enzyme functions
within cells, and for maintenance of the body's fluid balance.
Sodium helps maintain the fluid balance of the body and the normal
function of nerves and muscles. Cereal grains such as rice are naturally
low in sodium. In fact, white rice contains almost no sodium per
half-cup serving. The sodium content of cooked rice is affected
by the sodium ion content of the water used for cooking and the
addition of salt during cooking or eating. Rice is an ideal food
to include in sodium-restricted diets.
Vitamin E is a fat soluble vitamin that protects Vitamin A and essential
fatty acids from oxidation in the body cells and prevents breakdown
of body tissue. One half-cup serving of brown rice provides a trace
of Vitamin E.
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